One You Podcast

Amanda and I are talking about her health journey up until now but also how it will always be an important work in progress with changing focus areas. She’s sharing the health journey she has had from birht up until now. She does cooking classes and coaches people 1-1 to help them be their healthiest version, and what that means is different from person to person. 

If you want to work with her, email her - at [email protected]

FB group - Amanda Elise Love

Her podcast covers all aspects of holistic health such as physical, emotional, cooking, mindset, nutrition, trauma, and more. It has solo episodes and expert's in their specific field. 

Amandas Podcast- Physical, Emotional, Health Secrets with Amanda Elise Love

Connect with me:

Website  👉  https://www.josefinefitness.com/
Coaching 👉 https://form.typeform.com/to/bbiX27Fk
App 👉 https://start.oneyou.app/get-the-app
Instagram 👉 https://www.instagram.com/iamjosefineholmberg/
Review on Apple Podcasts 👉  https://apple.co/3GjXFcP
Listen on Spotify 👉 https://spoti.fi/3joQgyM
Subscribe on YouTube 👉 https://bit.ly/3m063G8
Foursigmatic ☕️ - https://bit.ly/3sc34xp
(10% with Code JOSEFINE)

For me lifting weights it’s not all about looking good in the mirror. That is an added benefit in my opinion. I lift weights in order to keep my body strong and healthy. 

Reasons why you should lift

1. Boosts your confidence 
2. You can eat more 
3. To sculpt your body
4. Strengthen your bones
5. Burn more calories 

So many benefits! 

In regards to form when lifting weights, you should always listen to your body and perform the movement in a way that feels good to your body type, but also so you feel the muscle that is supposed to be working. You do perform lifts in certain ways BUT we have different body types so it will be slight differences from person to person. One person might feel a hip thrust more if they turn their toes out a little while others need to have their toes pointed straight forward. So even if there are general guidelines we are not all the same. 

I encourage you to try if you haven't!! 

Send me a message and I will send you a free workout 

https://www.instagram.com/iamjosefineholmberg/

Connect with me:

Website  👉  https://www.josefinefitness.com/
Coaching 👉 https://form.typeform.com/to/bbiX27Fk
App 👉 https://start.oneyou.app/get-the-app
Instagram 👉 https://www.instagram.com/iamjosefineholmberg/
Review on Apple Podcasts 👉  https://apple.co/3GjXFcP
Listen on Spotify 👉 https://spoti.fi/3joQgyM
Subscribe on YouTube 👉 https://bit.ly/3m063G8
Foursigmatic ☕️ - https://bit.ly/3sc34xp
(10% with Code JOSEFINE)

Today I want to address a question I got from a client and it’s something a lot of people are asking me about. How to get back on track if you fall off your routines because of different reasons such as sickness, injury, travels, etc. 

I have also fallen off my routines big time right now, I haven’t felt this off in a long time. It’s due to a combination of stress and a lot of things going on in my life. I know that is not an excuse, I know it’s only up to me, my prioritize, and how bad I want it. 

I do know that I feel much better when I have my routines and I do things my way in order to feel my very best. But at times life happens and things will not be as perfect as you wish. 

The most important thing at these times is to get back on track! 

I also spoke to a friend of mine yesterday who reminded me about something really important - How bad do you want it?? It’s a great question to ask yourself. How bad do you want the goal you have set up for yourself? No matter what it is, is your goal bigger than your excuses?

I’m not asking this in order to be hard on you, I’m asking it so you can be honest with yourself? 

The first thing I want to do is to write down your WHY and your GOAL! 

Write it down on a piece of paper so you have it in front of you. 

The next step is to think about at least 3 reasons to why you want this. 

Answer the following questions

• Is this a realistic goal?
• How long will it take me to get there in a sustainable way?
• Is it a short-term or long-term goal?
• Can I make this a lifestyle so I can sustain it after x months as well? 

When you have all that you have a starting point. 

Now it’s time to plan a week out, keep it realistic!!! Make sure that you will have time to spend on meal prep, training, cardio, etc so it doesn't add extra stress. Start slow and ramp it up with time. 

Key things for success: 

• Plan your workouts 
• Have a workout routine to follow (even I have a coach) 
• Plan your meals for every week 
• Always bring water everywhere 
• Share your goal with people who can hold you accountable 
• Keep your why close 
  
  

Your WHY needs to be stronger than your excuses!!! 

Love, 

Coach J

Connect with me:

Website  👉  https://www.josefinefitness.com/
Coaching 👉 https://form.typeform.com/to/bbiX27Fk
App 👉 https://start.oneyou.app/get-the-app
Instagram 👉 https://www.instagram.com/iamjosefineholmberg/
Review on Apple Podcasts 👉  https://apple.co/3GjXFcP
Listen on Spotify 👉 https://spoti.fi/3joQgyM
Subscribe on YouTube 👉 https://bit.ly/3m063G8
Foursigmatic ☕️ - https://bit.ly/3sc34xp
(10% with Code JOSEFINE)

First of all, make sure to follow Gina on Instagram - https://www.instagram.com/nutri.gina.wellness/

If you are interested in nutrition and knowing what food you should and shouldn’t eat, you should go listen to this episode. Gina works as a nutrition coach and guides you to know what your body needs in order for you to feel your very best. She does this through muscle response testing which is really interesting and something I love. 

She also does Reiki healing and emotion code work.

Instead of restricting you or telling you exactly what to eat, she helps you to figure out what your body likes and doesn’t like. She is amazing!!

Again, follow her - https://www.instagram.com/nutri.gina.wellness/

Connect with me:

Email address: [email protected]

Website  👉  https://www.josefinefitness.com/
Coaching 👉 https://form.typeform.com/to/bbiX27Fk
App 👉 https://start.oneyou.app/get-the-app
Instagram 👉 https://www.instagram.com/iamjosefineholmberg/
Review on Apple Podcasts 👉  https://apple.co/3GjXFcP
Listen on Spotify 👉 https://spoti.fi/3joQgyM 
Subscribe on YouTube 👉 https://bit.ly/3m063G8
Foursigmatic ☕️ - https://bit.ly/3sc34xp
(10% with Code JOSEFINE)

I haven’t done an episode in a while so here is a new one for you and an update on what’s been going on in my life in LALALAND.

My life is so different here in LA compared to Sweden and how I grew up. I love Sweden but I’m completely in love with LA, there's something magical about this city. Ever since I first walked down on the beach in Santa Monica I have felt that way. I just love it so much here. 

What I love the most is the amazing weather and the people I get to meet. 

But I do love to go home to my parents' house for a few weeks and just be with family! 

I have been working a lot since I got back and life has mainly been work, training, and more work. But I have also celebrated my birthday and been catching up with friends. 

I got my hair done by - https://www.instagram.com/filledwithhair/

I also go this amazing lymphatic drainage massage by  -  https://www.instagram.com/eyefulbod/

It was amazing!!!

Check them out if you are in LA!

​​Connect with me:

Email address: [email protected]

Website  👉  https://www.josefinefitness.com/

Coaching 👉 https://form.typeform.com/to/bbiX27Fk

App 👉 https://start.oneyou.app/get-the-app

Instagram 👉 https://www.instagram.com/iamjosefineholmberg/

Review on Apple Podcasts 👉  https://apple.co/3GjXFcP

Listen on Spotify 👉 https://spoti.fi/3joQgyM 

Subscribe on YouTube 👉 https://bit.ly/3m063G8

Foursigmatic ☕️ - https://bit.ly/3sc34xp

(10% with Code JOSEFINE)

The most basic habits and routines are what will help you to reach the most success. 

If you create routines to lean on and stick to even when things get stressful this will really help you to become the best, most bulletproof version of yourself. 

So take a little time just to fill out this simple schedule and use it as much as possible during the week. 

1. Decide your bedtime (This is most important and more important than wake-up time. Keep it the same every day). Decide on your wake-up time, at least during the week. 
2. Plan your workouts during the week (I like to plan them first thing in the morning, it gives me energy, and I will never get too busy to get them done, bc I do them first.)
3. Plan your meals for the week and stick to the - meal prep. 
4. Move your body throughout the day, be aware of how much you sit, and plan in some movement, even if it is to just walk from one coworker to the next in your office. MOVE YOUR BODY! 

​​Connect with me:

Website  👉  https://www.josefinefitness.com/

Coaching 👉 https://form.typeform.com/to/bbiX27Fk

App 👉 https://start.oneyou.app/get-the-app

Instagram 👉 https://www.instagram.com/iamjosefineholmberg/

Review on Apple Podcasts 👉  https://apple.co/3GjXFcP

Listen on Spotify 👉 https://spoti.fi/3joQgyM 

Subscribe on YouTube 👉 https://bit.ly/3m063G8

Foursigmatic ☕️ - https://bit.ly/3sc34xp

(10% with Code JOSEFINE)

Just an update on being back in LA. I got back on April 13th and I’m so happy and thankful to be back. I’m talking a little about the process of getting my working visa, why it is important to never give up if there’s something you want to do and how I’m dealing with stress and sticking to my routines during busy times, what do I prioritize?!

​​Connect with me:

Website  👉  https://www.josefinefitness.com/

Coaching 👉 https://form.typeform.com/to/bbiX27Fk

App 👉 https://start.oneyou.app/get-the-app

Instagram 👉 https://www.instagram.com/iamjosefineholmberg/

Review on Apple Podcasts 👉  https://apple.co/3GjXFcP

Listen on Spotify 👉 https://spoti.fi/3joQgyM 

Subscribe on YouTube 👉 https://bit.ly/3m063G8

Foursigmatic ☕️ - https://bit.ly/3sc34xp

(10% with Code JOSEFINE)

Some people get the idea of me being some sort of superhuman never ever having cravings and always sticking to my diet and workout routine to a T. 

I wish I could say I do and that I am a superhuman, but I’m not.

I have cravings just like you, I mess up on my diet, I don’t always feel like working out and some days are harder and heavier than other days. 

Now when you know that, you are probably hoping for me to come with this magic trick on how to deal with this. 

There are no secret tricks on how to deal with this. It will most likely happen to all of us. If you are not a superhuman, and maybe you are?

Cravings - Here are some things I do: 

• Sparkling water and sometimes I add BCAAs or any other flavoring such as berries, cucumber, lemon, electrolytes etc. 
• Vegetables such as cucumber and carrots, and if you are in the US Jicama which I love. 
• Zero sodas
• Chewing Gum - sometimes I just want to chew on something and a good way to distract myself from that is chewing gum, even though I try to limit it. 

Messing up on my diet: 

• Again, I’m human and I mess up with my macros and on my diet. What I do is that I don’t try to stay with that feeling for too long and I’m not feeling guilt etc, I instead just move on to the next day and do my best to adhere to the plan. 
• Why stay and think about something you can’t do something about?
• Instead, try to do your very best each and every day, and don’t be upset if you are not doing it perfectly every day. 

When I don’t feel like working out

• Having a workout partner 
• Great music 
• Doing it first thing in the morning 
• Having a plan to follow so you don’t have to think about it.

What I find helpful overall with lifting and diet

• Planning it all out and having a good routine. 
• Meal prep
• Stay busy and move as much as possible 
• Don’t have tempting food close by
• Eat enough protein and veggies 

​​Connect with me:

Website  👉  https://www.josefinefitness.com/

Coaching 👉 https://form.typeform.com/to/bbiX27Fk

App 👉 https://start.oneyou.app/get-the-app

Instagram 👉 https://www.instagram.com/iamjosefineholmberg/

Review on Apple Podcasts 👉  https://apple.co/3GjXFcP

Listen on Spotify 👉 https://spoti.fi/3joQgyM 

Subscribe on YouTube 👉 https://bit.ly/3m063G8

Foursigmatic ☕️ - https://bit.ly/3sc34xp

(10% with Code JOSEFINE)

I’m briefly talking about my move to LA, how challenging it has been, why I did it, and what I have been doing from 2016-2022. I moved on Dec 30th, 2015 and it was the best decision I have ever made. 

I just have one piece of advice for you. Go out there and live and follow your dreams! 

You deserve it, be you!!!!  

Connect with me:

Website: https://www.josefinefitness.com/

Coaching: https://form.typeform.com/to/aN2zHKwL

App: https://start.oneyou.app/get-the-app

Instagram: https://www.instagram.com/iamjosefineholmberg/

Review on Apple Podcasts: https://apple.co/3GjXFcP

Listen on Spotify: https://spoti.fi/3joQgyM

Subscribe on YouTube: https://bit.ly/3m063G8

As a physique athlete, you need a break in order to let your body rest, recover and restore and you honestly need it mentally as well because it is kind of crazy. It is and it isn’t and it's pretty hard to describe if you haven’t been there or done it but I will try to explain.

This is how you start your competitive season - You start to cut back on calories at the same time as you up the cardio (which in my case and my preferred method is walks or incline treadmill my favorite is hikes). Every week you do a check-in to see if you should cut back more on calories or stay the same and increase the cardio or keep it the same. 

Myself, I like to move more and eat more so throughout my season we stayed pretty high on calories which helped me feel better. 

Reverse diet - it is when you slowly add in more and more food each week and to be totally transparent I had a hard time adhering to it 100%. I was kind of tired of tracking and was craving so many different things which I don’t really know why and still try to figure out and learn. 

I am doing research on this in order to figure out if it’s mainly a mental problem that I actually couldn't stick to it and overeat if it’s because my body just wants to get back to a certain weight, or is it because I’m lacking a clear goal? I know stress has also played a role in all of it. Having to deal with some personal issues has been really stressful. 

But the mental issue vs my body wanting to eat more is what I’m trying to figure out. 

I listen to Stephanie Buttermore and the all-in diet which is an approach where you eat at least 2500kcal each day with no maximum just to let your body recover after a long diet. I don’t know if this is the way I would want to go but I can relate to many of the things she is talking about. 

She could find herself wanting to eat until she is stuffed.  I did A LOT right after the competition was done and I’m still doing it some days. It’s so crazy, I just can’t stop eating and I just keep snacking and eating until I’m so full that I can barely move. It might sound stupid but it’s really a huge problem I have. It’s easier said than done to say, but just stop?!?! It’s probably the same as telling someone with another kind of addiction or food obsession. I am totally transparent, I most likely have some sort of food obsession because at times I just want to eat and think about and plan my next meal all the time. It really sucks, I promise you. It’s not fun at all. I feel like it sounds really stupid. With that said I’m still embracing it all, making sure to fuel my body and listen to it. I lift heavy, not to “burn the calories ” more so make good use of them = gains!! So instead of focusing on food, I’m shifting my focus toward lifting as heavy as possible in the gym! I love feeling strong and powerful. 

My offseason goals are

• Not gain too much 
• Hopefully, find a plateau
• Now when the visa is done I will 
• Plan ahead more - I know it’s when I do not plan I crave more
• Eat more fats early in the day helps me
• Not restrict or restrict myself from some foods. 

5 things I want to leave you with in order to not obsess about food

1. Drink enough water
2. Plan your meals - meal prep
3. Eat more healthy fats earlier in the day - it helps me!
4. Don't restrict any food or food groups
5. Get enough sleep. 

Connect with me:

Website: https://www.josefinefitness.com/

Coaching: https://form.typeform.com/to/aN2zHKwL

App: https://start.oneyou.app/get-the-app

Instagram: https://www.instagram.com/iamjosefineholmberg/&